tag:blogger.com,1999:blog-20893724585414969252024-03-19T06:36:47.658-06:00The Militia BoxDoug Kernhttp://www.blogger.com/profile/16893664294651752941noreply@blogger.comBlogger1152125tag:blogger.com,1999:blog-2089372458541496925.post-33952889144193568052014-01-02T21:08:00.000-07:002014-01-02T21:08:12.363-07:00010313Please go to "themilitiabox.net" to get our new website.<br />
You have to type it where you would type http//, not the google portion, or it won't show up. If you can't get it on your phone or computer....Just show up to the gym anyway!! It's good for you. And invite a friend. $65 for two months of crossfit is the best deal on the earth so just do it.Doug Kernhttp://www.blogger.com/profile/16893664294651752941noreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-67820817579271714972014-01-01T22:28:00.003-07:002014-01-01T22:28:45.083-07:00Cindy<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix4f2WeaIzCLgnGWvVHHwzqcBz2t6oHdcrMxpX-yXYpGoEOvzBkKbsHw8u6QQqWIHlWIIZmKbTHSbkqf_uS5J7MI98DzCn4rQo0sMhNGBLXgDJqG5juDoPJs3KZLzsdcuTcTYuqE6uGp0/s1600/serona.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix4f2WeaIzCLgnGWvVHHwzqcBz2t6oHdcrMxpX-yXYpGoEOvzBkKbsHw8u6QQqWIHlWIIZmKbTHSbkqf_uS5J7MI98DzCn4rQo0sMhNGBLXgDJqG5juDoPJs3KZLzsdcuTcTYuqE6uGp0/s320/serona.jpg" width="240" /></a></div>
Buy In<br />
Row 5 Minutes<br />
10 PVC Pass Throughs<br />
2 Rounds<br />
10 Ring Rows<br />
10 Push ups<br />
10 Jumping Air Squats<br />
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WOD<br />
20 Min AMRAP<br />
5 Pull Ups<br />
10 Push Ups<br />
15 Air Squats<br />
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Cash Out<br />
LAX Ball Scapula Roll Out on wall<br />
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Our Contest has begun. There are several things we are doing. Join the board to keep track of eating good, drinking your water (48 oz), reading through the New Testament by reading 6 chapters a day. If you cheat on your diet in anyway and it's not your cheat day, you can pick from one of the 4 penalties...run a mile, 50 ab rollers, 100 sit ups, 100 double Unders. Ask a trainer to explain the board for you and get your new year on track.<br />
Also, we are keeping track of our processed sugar intake. For every gram of processed sugar you consume you have to do 1 burpee. Make it up daily or weekly. But it sure does make you think about things when it comes in the form of a burpee.<br />
Another challenge is a rowing challenge. You have a cap of one hour a week to row, but you have to keep track of your meters. You'll see on the other writing board how to keep track of this. Just a really good way to get some extra cardio besides our daily wods.<br />
If you know someone who wants to join, if they join in January they get February for Free!!Doug Kernhttp://www.blogger.com/profile/16893664294651752941noreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-61944874509171561322014-01-01T00:15:00.001-07:002014-01-01T00:15:49.074-07:00HAPPY NEW YEAR MILITANTS<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzPE0JcdYwYSTkkyLTNK-X2byA5MpIElCiumFL81ph2AQt1vZ-1jp_4Tjl8gSsW1bzzKyo3CdcpLdFVfDjbbXXo3nSPGIseVYaDqH3n3xBHpAnrZ1sv83gyVcXjmx4nQamkuuztgcRetg/s1600/new+year.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzPE0JcdYwYSTkkyLTNK-X2byA5MpIElCiumFL81ph2AQt1vZ-1jp_4Tjl8gSsW1bzzKyo3CdcpLdFVfDjbbXXo3nSPGIseVYaDqH3n3xBHpAnrZ1sv83gyVcXjmx4nQamkuuztgcRetg/s320/new+year.jpg" width="320" /></a></div>
<br />
"COE"<br />
10 Rounds<br />
10 Thrusters 95/65<br />
10 Ring Push Ups<br />
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Happy New Year Militants!!! Remember, we only have a 1:00 today!<br />
Ask us about our 6 week contest.<br />
If you have a friend that wants to join, they get Feb. free if they join in January.Doug Kernhttp://www.blogger.com/profile/16893664294651752941noreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-18844371858299547082013-12-30T22:00:00.000-07:002013-12-30T22:00:01.308-07:00123113 WOD<br />
<b>BUY IN</b><div>
6 Wall to Wall Runs</div>
<div>
2 High Knees</div>
<div>
2 Toy Soldiers</div>
<div>
EMOM for 6 Min</div>
<div>
5 Burpees<br /><div>
<br /></div>
<div>
<b>WOD</b></div>
<div>
Open WOD 13.2</div>
<div>
10 Min AMRAP</div>
<div>
5 Shoulder to Overhead 115/75</div>
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10 Deadlifts 115/75</div>
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15 Box Jumps 24/20</div>
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<br /></div>
<div>
<b>CASH OUT</b></div>
</div>
<div>
Plank Hold for as long as you can</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-43488728472448710432013-12-29T22:00:00.000-07:002013-12-29T22:00:09.655-07:00123013 WOD<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDwLlSBg6zVxAb3A4k6x-JCqAB_Z2TNA2OJfpmGdHQIFgH8-6lPBKmE_L6ZlnLebuJdUgr8i1YG6h9sDB1dAqzYHjiD9_kOnxz_xWxmXh8DqOAfpleDqyce2gjK5CSbUcv6LTVnbu0Tv2p/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDwLlSBg6zVxAb3A4k6x-JCqAB_Z2TNA2OJfpmGdHQIFgH8-6lPBKmE_L6ZlnLebuJdUgr8i1YG6h9sDB1dAqzYHjiD9_kOnxz_xWxmXh8DqOAfpleDqyce2gjK5CSbUcv6LTVnbu0Tv2p/s320/photo+1.JPG" width="320" /></a></div>
<b><br /></b>
<b>BUY IN</b><br />
Row 400m<br />
20 Air Squats<br />
30 Sec Handstand Hold<br />
Burgner Warmup with Barbell<br />
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<b>WOD</b><br />
5 Rounds<br />
5 Power Snatches 95/65<br />
10 Overhead Squats 95/65<br />
15 Over the Bar Bupees<br />
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<b>CASH OUT</b><br />
Practice Free Standing Handstand PushupUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-51319926840660059462013-12-19T22:00:00.000-07:002013-12-19T22:00:06.470-07:00122013 WOD<div class="separator" style="clear: both; text-align: center;">
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<br />
<b>BUY IN</b><div>
Row 300m</div>
<div>
30 Sec handstand Hold</div>
<div>
20 Air Squats</div>
<div>
20 Situps</div>
<div>
10 pushups</div>
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<br /></div>
<div>
<b>WOD</b></div>
<div>
"12 Days of Christmas"</div>
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<i>Performed just like the song</i></div>
<br />1 Handstand Push Up<br />2 Pistols<br />3 Ring Dips<br />4 Knees To Elbows<br />5 Burpee Pull Ups<br />6 Box Jumps, 24/20<br />7 Wall Balls, 20/14<br />8 Kettlebell Swings, 53/35<br />9 Deadlifts, 115/75<br />10 Front Squats, 115/75<br />11 Clean & Jerks, 115/75<br />12 Turkish Get Ups, 53/35<div>
<br /></div>
<div>
<b>CASH OUT</b></div>
<div>
Have a Merry Christmas</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-6302454375359028882013-12-18T22:00:00.000-07:002013-12-18T22:00:08.293-07:00121913 WOD // Happy Birthday Jessica<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgszyqCEnhMTQvBJpitymk5DOI6DYzczXMWE9uxtIyTy_CW17FxZUniBFm3eEN-AaD8RISHIHesx7ErgOhz6So7ZY436cVn5QJL3UMAfb3XER_jsYX6gDw1cPYw_5LF4QSXbDOSe6rjvKms/s1600/photo-3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgszyqCEnhMTQvBJpitymk5DOI6DYzczXMWE9uxtIyTy_CW17FxZUniBFm3eEN-AaD8RISHIHesx7ErgOhz6So7ZY436cVn5QJL3UMAfb3XER_jsYX6gDw1cPYw_5LF4QSXbDOSe6rjvKms/s320/photo-3.JPG" width="320" /></a></div>
<b><br /></b>
<b>BUY IN</b><br />
8 wall to wall runs<br />
2 High Knees<br />
2 Toy Soldiers<br />
30 Windmills forward and backward<br />
15 Jumping Squats<br />
<br />
<b>WOD</b><br />
<span style="color: red;">Happy Birthday Jessica</span><br />
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3 Rounds<br />
10 Lunges<br />
10 Air Squats<br />
100 Single Unders<br />
200m row<br />
20 Double Unders<br />
20 Situps<br />
20 Back Extension<br />
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<b>CASH OUT</b><br />
3 x 45 sec Weighted Plank HoldsUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-41763335247252036722013-12-17T22:00:00.000-07:002013-12-17T22:00:00.557-07:00121813 WOD<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6hQ5hv2upVdXbL66gzNQ6yuii02R1GLgAVoJTqS8xZKfPIdGPO4FTcDaB2XqQzkz3mnrpvTDSCOE7Jm5uxoJMIQXyjbbJeS1KV_wgdF93FzhyphenhyphenSNCpmLPmFJ3xdvNMVnGuPP1X79MJR0Ls/s1600/photo-6.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6hQ5hv2upVdXbL66gzNQ6yuii02R1GLgAVoJTqS8xZKfPIdGPO4FTcDaB2XqQzkz3mnrpvTDSCOE7Jm5uxoJMIQXyjbbJeS1KV_wgdF93FzhyphenhyphenSNCpmLPmFJ3xdvNMVnGuPP1X79MJR0Ls/s320/photo-6.JPG" width="320" /></a></div>
<b><br /></b>
<b>BUY IN</b><br />
3 Rounds<br />
30 Sec Handstand Hold<br />
15 Hang Power Cleans 45<br />
<br />
<b>WOD</b><br />
3 Rounds<br />
15 Hang Power Cleans 135/95<br />
15 Burpees<br />
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<b>CASH OUT</b><br />
Hand Stand Walk Practice<br />
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If you have a friend you would like to invite to the gym, if they join in January they will get the month of February free.<br />
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Please look at Monday's blog to view the rules of the January contest.<br />
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If any of you would like to order some pizza, maybe Messengers, on Friday after the 4:30 WOD please stay and we will have an impromptu Militia Box Christmas party. Bring some beers for you and some soda for your kiddos and we'll sit by the fire and eat some pizza. Please text me at 989-8307 if you plan on staying so I can. hang out with your Militia family before our week off from the gym. Then get ready to get back in here to kick it hard for the new year.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-56422002536797189652013-12-16T22:00:00.000-07:002013-12-17T19:57:09.788-07:00121713 WOD<div class="separator" style="clear: both; text-align: center;">
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<b><br /></b>
<b>BUY IN</b><br />
400m Row<br />
100 Single Unders<br />
20 Pushups<br />
20 Situps<br />
<br />
<b><br /></b>
<b>WOD</b><br />
2 Rounds<br />
40 Air Squats <br />
15 Push Press, 115/75 lbs<br />
40 Wall Balls, 20/14 lbs<br />
15 Handstand Push-ups<br />
10 Squat Snatches, 115/75 lbs<br />
1 Rope Climb<br />
<div>
<br /></div>
<div>
<b>CASH OUT</b></div>
<div>
Couch Stretch</div>
<div>
Quad Smash</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-49507247561377814982013-12-15T22:00:00.000-07:002013-12-17T19:58:17.371-07:00121613 WOD<div class="separator" style="clear: both; text-align: center;">
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<br />
<b>BUY IN</b><br />
6 Wall to Wall Runs<br />
4 Karaoke's<br />
2 High Knees<br />
2 Wheel Barrow Walks with a partner<br />
<br />
<b>WOD 1</b><br />
30 Burpees for time<br />
<br />
(Rest 3 minutes)<br />
<br />
<b>WOD 2</b><br />
12 min AMRAP<br />
50 Double Unders<br />
4 Wall Walks<br />
1 Muscle-up<br />
<br />
<b>CASH OUT</b><br />
30 Hollow Rocks<br />
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NO YOGA FOR THE NEXT 3 WEEKS<br />
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THE GYM WILL BE CLOSED ALL NEXT WEEK FOR CHRISTMAS<br />
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Monday, Dec. 30 will be a normal day, Tuesday Dec. 31 (New Years Eve) will not have a 5:30 p.m. and Wed. Jan. 1st we will only have a 1:00. This will be the beginning of our contest.<br />
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CONTEST...Like last year it will be from Jan 1 to Valentines Day. You will choose a team, either Paleo, Zone, or 4-Hour Body. This contest is not about losing weight, it's about getting our diet under control. Whether you continue eating like this after the 6 weeks is through or not, you will walk away from it with the knowledge of what eating clean and focusing on your diet brings. Like I said, it's not about losing weight, but you will definitely lose weight. <br />
*Please google these three diets and choose one.<br />
*The first week of Jan. join a team, each day for 6 weeks you will put a stamp by your name on your team sheet if you have accomplished certain things...<br />
***Sticking to your diet of choice<br />
***Working out in our gym at least 5 days in the week<br />
***Drinking 48 oz of water every day<br />
***Taking a vitamin and Fish Oil every day<br />
***Reading 6 chapters of the New Testament<br />
***You are aloud 1 cheat day a week<br />
***A bonus will be keeping track of your grams of sugar. We will play a little game of golf with your sugar intake. There will be a separate board for those who want to join in the game. Please keep your tally. The person with the lowest score wins.<br />
***We will have a weekly challenge...I'm afraid to mention it because you all will leave....I mean forever....Fran Monday's. Every Monday. We will see how our good diet will improve our cardio and strength and Fran is the perfect workout to do this with. Plus if we do it 5 weeks in a row maybe hearing the name of "Fran" wont make us hyperventilate.<br />
***On Valentines Day we will have a party and a WOD and the winning team will be announced.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2089372458541496925.post-47480670742580415822013-12-12T22:00:00.000-07:002013-12-17T19:59:41.390-07:00121313 WOD<div class="separator" style="clear: both; text-align: center;">
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<b><br /></b>
<b>BUY IN</b><br />
5 x 200m Row Sprints (30 sec rest in between each)<br />
15 Box Jumps<br />
20 Walking Lunges<br />
30 Air Squats<br />
<br />
<b>WOD</b><br />
21-15-9<br />
Weighted Box Step ups 95/65 on 20" box<br />
Kettle Bell Swings 70/53<br />
Wall Balls 20/14<br />
<br />
<b>CASH OUT</b><br />
Hamstring Mobility WorkUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-21054380792438232182013-12-11T22:00:00.000-07:002013-12-17T20:01:57.170-07:00121213 WOD<div class="separator" style="clear: both; text-align: center;">
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</div>
<b><br /></b>
<b>BUY IN</b><br />
6 Wall to Wall Runs<br />
2 High Knees<br />
2 Toy Soldiers<br />
4 Wall Walks<br />
<br />
<b>WOD 1</b><br />
6 Min AMRAP<br />
6 Dumbell Push Press 45's/30's<br />
30 Feet Forward/Back Shuttle Run<br />
<br />
<b>Rest 3 Min</b><br />
<br />
<b>WOD 2</b><br />
4 Min AMRAP<br />
6 Toes to Bar<br />
12 Double Unders<br />
<br />
<b>CASH OUT</b><br />
Weighted Pull Ups<br />
3-3-3-3-3Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-14024794193201240002013-12-10T22:00:00.000-07:002013-12-17T20:06:38.712-07:00121113 WOD<div class="separator" style="clear: both; text-align: center;">
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<br />
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.<br />
<br />
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.<br />
<b><br /></b>
<b>BUY IN</b><br />
Row 300m<br />
--3 rounds--<br />
10 MedBall Clean and Jerks<br />
10 Ring Rows<br />
<br />
<b>WOD</b><br />
"Hammer"<br />
5 Rounds (each for time)<br />
5 Power Cleans 135/95<br />
10 Front Squats 135/95<br />
5 Jerks 135/95<br />
20 Pullups<br />
<br />
<i><u>Rest 1:30 between rounds</u></i><br />
<br />
<b>CASH OUT</b><br />
T-Spine LAX Ball MobUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-1309816101971300522013-12-09T22:00:00.000-07:002013-12-17T20:07:34.490-07:00121013 WOD<div class="separator" style="clear: both; text-align: center;">
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</div>
<b><br /></b>
<b>BUY IN</b><br />
2 High Knees<br />
2 Toy Soldiers<br />
--3 Rounds--<br />
7 Pushups<br />
1 Burpee Sprint (skip back)<br />
<br />
<br />
<b>STRENGTH</b><br />
Floor Press<br />
2-2-2-2-2<br />
<b><br /></b>
<b>METCON</b><br />
3 rounds<br />
10 Deadlifts 275/185<br />
50 Double Unders<br />
<br />
<b>CASH OUT</b><br />
Muscle Up Technique WorkUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-70626091902948769732013-12-08T22:00:00.000-07:002013-12-17T20:08:42.652-07:00120913 WOD<div class="separator" style="clear: both; text-align: center;">
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</div>
<b><br /></b>
<b>BUY IN</b><br />
Row 500m<br />
2 High Knees<br />
20 Air Squats<br />
2 Toy Soildiers<br />
20 windmills<br />
Hip Stretches<br />
<br />
Work up to heavy 5 rep for the overhead squat<br />
<br />
<b>STRENGTH</b><br />
Overhead Squat<br />
5-5-5<br />
As heavy as you can each set<br />
<br />
<b>METCON</b><br />
4 Rounds<br />
Row 200m<br />
15 Ring Dips<br />
<br />
<b>CASHOUT</b><br />
3 x 45 sec weighted plankUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-49066122139621828142013-12-05T22:00:00.000-07:002013-12-17T20:09:48.131-07:00120613 WOD<div class="separator" style="clear: both; text-align: center;">
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</div>
<b><br /></b>
<b>BUY IN</b><br />
Row 600m<br />
2 High knees<br />
--2 rounds--<br />
10 PVC Pass Throughs<br />
10 Push ups<br />
10 Overhead Squats w/ empty bar<br />
<br />
<b>WOD</b><br />
Jeremy<br />
21-15-9<br />
Overhead Squats 95/65<br />
Burpees<br />
<br />
<b>CASH OUT</b><br />
Decline Deficit Pushups (add weight if you can)<br />
10-10-10<br />
<br />
<b><br /></b>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-53045777435700308862013-12-04T22:00:00.000-07:002013-12-17T20:10:24.859-07:00120513 WOD<div class="separator" style="clear: both; text-align: center;">
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</div>
<b><br /></b>
<b>BUY IN</b><br />
6 Wall to Wall Runs<br />
2 Toy Soldiers<br />
2 High Knees<br />
2 Burpee Sprints<br />
<br />
<br />
<b>SQUAT DAY</b><br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/XZ7v3CvEhEM?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<b>3 Rep Max Front Box Squat</b><br />
Setup a box that is just below your knee height, or a shorter box and stack some plates up to get the right height. Slowly descend until you are sitting on the box. If you notice in the above video he puts his entire weight on the box and sits back slightly. Then lean forward slightly to get the momentum to come up.<br />
<br />
Workup slowly starting with an empty bar. Don't worry about setting PR just get to the heaviest 3 rep you can for today.<br />
<br />
Once you've found your 3 rep max perform<br />
5-5-5-5-5 at 90% of the 3 RM.<br />
<br />
<b>CASH OUT</b><br />
Lax Ball Hamstring Tack and Stretch<br />
----------------------------<br />
YOGA TONIGHT @ 6:30Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-73824871409199459282013-12-03T22:00:00.000-07:002013-12-07T16:54:12.169-07:00120413 WOD<div class="separator" style="clear: both; text-align: center;">
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</div>
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>Losing That Pesky Body Fat part 2</b></span><br />
<br />
Yesterday I shared about the importance of hormone balance in losing body fat. We do that through eating a proper diet of meat, veggies, fruit, and healthy fats. This is the most important aspect of losing body fat. But we can supercharge the results by increasing our basal metabolism.<br />
<br />
Metabolism is basically our bodies process of converting food to energy and then using it to keep us alive. Think of it like an engine burning fuel to stay running. If you can get your engine to run a little faster and require a bit more energy to run then you'll use more energy throughout the day.<br />
<br />
Often when people think about burning body fat they think they need to workout more. We can't workout all day, and as I mentioned yesterday our body uses the carbohydrate stored in our muscles and liver for fueling exercise anyway. So how do we supercharge our engine to burn more fat for energy throughout the day. A couple things.<br />
<br />
<b>1. Make sure our engine is running as efficiently as possible. </b><br />
<br />
We have 4 metabolic pathways in our body. In simple terms it is like having 4 speeds on our human engine. These are the different ways our body accesses our stored fuel and uses it for energy. This is why our CrossFit workouts are constantly varied. We do short sprint workouts, we do intervals, we lift weights, and we workout for different lengths of time. Our body accesses fuel for energy differently based on the type of activity we're engaged in. So working all the metabolic pathways is important to keeping our engine running as efficiently as possible.<br />
<br />
<b>2. Build Muscle</b><br />
<br />
Muscle is active tissue. It needs to fuel itself constantly. The more muscle you have the more energy you need to go about your day. You'll burn more energy just sitting at your desk, or sleeping. This is why we have heavy strength days. This is why they are important.<br />
<br />
When you pair up the effects of diet that keeps our bodies fueled by fat and not carbohydrate and the increased burning of dietary and body fat due to increased muscle you can see rapid loss of body fat.<br />
<br />
<i>For any ladies that are concerned about getting "too big" or "mannish," don't worry. It's not going to happen. If you are eating the proper diet you'll be getting enough calories to support your life but not so much that you gain size. Remember you can gain muscle without gaining size, because muscle is more dense than fat. The women that are "mannish" work really hard to get that big. It's hard work to eat that much. </i><br />
<br />
I'm assuming we'll be doing some sort of challenge at the beginning of the year, and thought that a little refresher on this info might be helpful. Remember this as you gear up to lose body fat, increase your fitness, or whatever your goal for the new year will be.<br />
<br />
-----------------------------------------<br />
<br />
<b>BUY IN</b><br />
Row 200m<br />
10 Ring Rows<br />
Row 200m<br />
10 Pull-ups<br />
<br />
<b>WOD</b><br />
Death by Pull-ups<br />
1 Pull-up the first min<br />
2 Pull-ups the second min<br />
3 Pull-ups the third min<br />
etc.<br />
<br />
Continue until you can't complete the given reps for that minute. Score by the number of rounds completed.<br />
<br />
<b>CASH OUT</b><br />
<b>5 Min Squat Test</b><br />
Accumulate 5 min in the bottom of an air squat.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFYprE78zRc2BoMXRHAOAvlOwZe4I4OBKHuU8UpLqVZcBi45qWc4DrPMQ2xi-enpUZbmxe4ZDZbrn8bmD2YmzM_pYjkgYn-8sF-o4RxDRHcqo8heTIvYzUtVJ8IiMAVvW9PBidE-6ZDarQ/s1600/baby-squat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFYprE78zRc2BoMXRHAOAvlOwZe4I4OBKHuU8UpLqVZcBi45qWc4DrPMQ2xi-enpUZbmxe4ZDZbrn8bmD2YmzM_pYjkgYn-8sF-o4RxDRHcqo8heTIvYzUtVJ8IiMAVvW9PBidE-6ZDarQ/s320/baby-squat.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
YOGA!!!!THURSDAY @ 6:30</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-41198541642363825312013-12-02T22:00:00.000-07:002013-12-04T08:09:00.370-07:00120313 WOD<a href="http://www.flickr.com/photos/cborah/11175856185" title="image by Clayton Borah, on Flickr"><img alt="image" height="500" src="http://farm4.staticflickr.com/3714/11175856185_9330a3c128.jpg" width="375" /></a><br />
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<br />
<b><span style="font-size: large;">Losing That Pesky Body Fat part 1</span></b><br />
<div>
There are two major components in the process for losing body fat. Notice I didn’t say losing weight. Once you start working out regularly and building muscle your weight becomes less important. This is because muscle is more dense than fat. Therefore you can pack more muscle into a smaller area. It is then possible to physically weigh more but have smaller physical dimensions.<br />
<div>
<br />
The two parts to losing body fat are<br />
1. proper diet<br />
2. a higher basal metabolism<br />
<br />
In this part I’m just going to address diet, and by diet I mean the foods we eat. I’m not referring to any named capital “D” Diet like Atkins, Zone, Paleo, Slow-Carb, etc.<br />
<br />
<h3>
The Science-y Stuff</h3>
We should start by understanding why and how our bodies store fat. We store food as body fat when our hormone levels are abnormal. The major offender is Insulin but Leptin and Glucagon are also very important. It’s important to keep these hormones in balance to keep from adding body fat.</div>
<div>
<br />
Insulin is released when our blood sugar is elevated. Insulin takes the carbohydrate that has raised our blood sugar and stores it in our liver and and muscles. These 2 storage facilities have limited space. What happens when we keep our insulin levels elevated by eating processed carbohydrates like, sugar and wheat? Insulin keeps doing it’s job. It keeps finding places to store the energy you’ve eaten. But since it can’t store it as easily accessible carbohydrate because the muscles and liver are full, the carbohydrate is then converted to triglycerides and stored as body fat.</div>
<div>
<br /></div>
<h3>
What to do</h3>
<div>
That’s how we get fat. We eat too much of the insulin elevating carbohydrates. How do we then change our diet to reduce body fat? A diet made up of primarily whole, real food, like meat, veggies, a little fruit, and clean fats keeps our insulin levels down and keeps our body running on fat instead of refined carbohydrate.</div>
<div>
<br />
Our muscles and liver only store enough energy for about 90 min of high intensity work. The rest of the day our energy level should be support by fats. Some good sources of fat are, coconut, coconut oil, clarified butter, olive oil, olives, and avocado.<br />
<br />
Once we move our bodies from relying on those refined carbohydrates and we get our hormones back in balance, our bodies become fat burning machines and our body fat begins to come off.<br />
<br />
Fixing our diet is the most important part of losing body fat. Working out helps and I’ll discuss that in part 2. We lose body fat throughout the day. It’s a cumulative effect of having our hormones working properly and fueling ourselves with healthy fats.<br />
---------------------------------------<br />
<br />
<b>BUY IN</b><br />
4 Wall to Wall Skipping<br />
2 High Knees<br />
2 Toy Soldiers<br />
--2 Rounds--<br />
10 Air Squat Tuck Jumps<br />
15 Pushups<br />
<br />
<b>WOD 1</b><br />
EMOM for 10 Min<br />
1 Clean and Jerk @ 70%<br />
<br />
<b>WOD 2</b><br />
21-15-9<br />
Power Clean 115/75<br />
Thruster 115/75<br />
<br />
<b>CASH OUT</b><br />
Hand Stand Walk Practice</div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-54587497615171963632013-12-01T22:00:00.000-07:002013-12-02T20:55:03.110-07:00120213 WOD<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI8SoJ92CGy8gq8f3aaVvCjxRtDeG6EBAVTlRnXw2IeHtCVm7pedQiykTUfJV7BTimv4O3uMmtgE5lI2oCwHBVAvi6qN2Na8bfQI4Kh9gMDUDxLYCbWe3JkS2eWZ2p7sZCVi_rAuIs4aiz/s1600/IMG_0456.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI8SoJ92CGy8gq8f3aaVvCjxRtDeG6EBAVTlRnXw2IeHtCVm7pedQiykTUfJV7BTimv4O3uMmtgE5lI2oCwHBVAvi6qN2Na8bfQI4Kh9gMDUDxLYCbWe3JkS2eWZ2p7sZCVi_rAuIs4aiz/s320/IMG_0456.JPG" width="320" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
</div>
<b><br /></b>
<b>BUY IN</b><br />
4 Wall to Wall Runs<br />
2 High Knees<br />
2 Toy Soldiers<br />
10 Pushups<br />
15 Ring Rows<br />
20 Amens<br />
<br />
<b>STRENGTH</b><br />
Shoulder Press<br />
5-5-5-5-5<br />
As heavy as possible each set.<br />
Workup to a 5 Rep Max and start there.<br />
<br />
<b>METCON</b><br />
3 Rounds<br />
500m Row<br />
21 Kettlebell Swings 53/35<br />
12 Pull-ups<br />
<br />
<b>CASH OUT</b><br />
LAX Ball Pec Smash<br />
------------------------------------<br />
There will no longer be Saturday WOD's at 1:00. And this is the last week we will have 6:30 wod's.<br />
Also, we will be having our January promo again. If you know of anyone who would like to try the gym, if they pay for January, they get February Free.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-78883865476437552152013-11-26T22:00:00.000-07:002013-11-26T22:00:11.766-07:00112713 WOD<a href="http://www.flickr.com/photos/cborah/11038539525" title="image by Clayton Borah, on Flickr"><img alt="image" height="375" src="//farm4.staticflickr.com/3711/11038539525_70862a6e5b.jpg" width="500" /></a><br />
<b>BUY IN</b><br />
3 Rounds<br />
Row 200m<br />
15 Medball C & J<br />
<br />
<b>WOD</b><br />
Grace<br />
30 Clean & Jerks 135/95<br />
<br />
<b>CASH OUT</b><br />
5-5-5-5-5<br />
Weighted DipsUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-88575274597477443902013-11-25T22:00:00.000-07:002013-11-25T22:00:06.057-07:00112613 WOD<a href="http://www.flickr.com/photos/cborah/11038224043" title="image by Clayton Borah, on Flickr"><img alt="image" height="375" src="//farm8.staticflickr.com/7389/11038224043_ce3a4dbf9d.jpg" width="500" /></a><br />
<span style="color: red;">------------------<br />No Classes Thursday or Friday. Have a happy Thanksgiving.</span><br />
<span style="color: red;">Sorry to inconvenience everyone but we will be going to oregon to be with my family for my grandmas funeral. Clayton will still have 530a.m. but there will be no coaches for the rest of the day on Tuesday or Wednesday. If you feel comfortable with the workouts show up at your normal times and workout w your regular group of people. That means no kids crossfit either.<br />------------------</span><b><br /></b>
<b><br /></b><br />
<b>BUY IN</b><br />
6 wall to wall runs<br />
20 Air Squats<br />
3 Burpee Sprints<br />
15 Amens<br />
<br />
Work up to front squat weight for the wod<br />
<br />
<b>WOD</b><br />
20 Front Squats 205/145<br />
30 Box Jumps 30/24<br />
40 Kettlebell Swings 53/35<br />
50 Pullups<br />
<b><br /></b>
<b>CASHOUT</b><br />
T-Spine LAX Ball MobUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-75539331537582847472013-11-24T22:00:00.000-07:002013-12-02T21:01:05.594-07:00112513 WOD<a href="http://www.flickr.com/photos/cborah/11038022885" title="image by Clayton Borah, on Flickr"><img alt="image" height="375" src="//farm8.staticflickr.com/7346/11038022885_c5a8c57dbd.jpg" width="500" /></a><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhezwedOTkm_HLTqiCucKKYyMUqH76IJTN2sdCnU2xJeh_4Mj6OGKpv2f47c-gs0osGTNgGCNKEJ8Ex_AWCrOS6d3YZOIaB68DvnEAQNese1SfmgHeiYq8qn8mf-JSAMoqX5Nl8PwB95xo/s1600/112513.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhezwedOTkm_HLTqiCucKKYyMUqH76IJTN2sdCnU2xJeh_4Mj6OGKpv2f47c-gs0osGTNgGCNKEJ8Ex_AWCrOS6d3YZOIaB68DvnEAQNese1SfmgHeiYq8qn8mf-JSAMoqX5Nl8PwB95xo/s320/112513.JPG" width="240" /></a></div>
<span style="color: red;"><br /></span>
<span style="color: red;">-------------------</span><br />
<span style="color: red;">No Classes Thursday or Friday. Have a happy Thanksgiving.</span><br />
<span style="color: red;">Sorry to inconvenience everyone but we will be going to oregon to be with my family for my grandmas funeral. Clayton will still have 530a.m. but there will be no coaches for the rest of the day On Tuesday or Wednesday If you feel comfortable w the workouts show up at your normal times and workout w your regular group of people. That means no kids crossfit either.</span><br />
<span style="color: red;">------------------</span><br />
<b><br /></b>
<b>BUY IN</b><br />
Row 500m<br />
Burgner Warmup<br />
10 PVC overhead squats<br />
15 Medball Cleans<br />
<br />
<b>WOD</b><br />
5 Rounds<br />
15 Power Snatches 95/65<br />
20 Wallballs 20/14<br />
<br />
<b>CASH OUT</b><br />
3 x 30 sec Weighted PlankUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-67238539464941778092013-11-21T22:00:00.000-07:002013-11-21T22:00:10.800-07:00WOD 112213<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA-WG74XtdOsUO_tNOKc3mQgUSw4Ojyr3mvvV5GdIRAX52imB1TV1naVndQhpZb3rj3-gy4uare3H0pPKpKc2-urOyglfyIgBnAh0wV8X8kCftn4yAR92hcmY0GoAEkt3FdfvWc31xQjlC/s1600/vscocam_1385050037.894003.IMG_0122.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA-WG74XtdOsUO_tNOKc3mQgUSw4Ojyr3mvvV5GdIRAX52imB1TV1naVndQhpZb3rj3-gy4uare3H0pPKpKc2-urOyglfyIgBnAh0wV8X8kCftn4yAR92hcmY0GoAEkt3FdfvWc31xQjlC/s320/vscocam_1385050037.894003.IMG_0122.JPG" width="320" /></a></div>
<br />
<b>Squat Day</b><br />
The Squat is one of our foundational movements. It is wonderful compound movement that utilizes the majority of the body. The Squat, particularly any weighted squat, increases overall strength unlike any other movement.<br />
<br />
<blockquote class="tr_bq">
As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood. </blockquote>
<blockquote class="tr_bq">
“Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you. - CrossFit Journal</blockquote>
We can and do put squats into our regular WOD's and to good effect I think. The struggle is the balance between speed, technique and weight. So I'm going to be programming a squat day once week. This is a chance to work on technique, mobility, and push your strength in a bit more controlled way than the hectic nature of a WOD.<br />
<br />
It will be a lot of reps, and it will be heavy. Just view it as an experiment to see what you're capable of. You might be surprised and find out you love squatting heavy. I know I did. --Clayton<br />
<br />
<iframe width="560" height="315" src="//www.youtube.com/embed/wUNRPK2FBv8" frameborder="0"> </iframe><br />
<b>BUY IN</b><br />
<div>
2 Rounds</div>
<div>
Row 200m</div>
<div>
20 Windmills</div>
<div>
10 Tuck Jumps<br />
30 Sec Samson Stretch</div>
<div>
<br /></div>
<div>
<b>WOD</b><br />
Perform at full depth and perfect form. If you have to compromise your form then you've gone too heavy. You can work in pairs alternating back and forth as you go up.<br />
<b><br /></b></div>
<div>
1. Starting with an empty bar work up to a 3 rep max for today with small jumps.<br />
<br />
2. When you've reached a 3 rep max keep going for a 2 rep max for today. Only 5% jumps at a time.<br />
<br />
3. When you've reached a 2 rep max keep going for a 1 rep for today. Only 5% jumps at a time.<br />
<br />
4. Drop down to 85% of today's 1 rep max and perform 10 reps in as few sets as possible.<br />
<br />
Score this WOD with 3 RM/ 2 RM/ 1 RM/ # of Sets</div>
<div>
<br /></div>
<div>
<b>CASH OUT</b></div>
<div>
Roll out Hamstrings<br />
Roll out Calves<br />
Roll out Quads</div>
<div>
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2089372458541496925.post-20926133118409265152013-11-20T22:00:00.000-07:002013-11-21T09:06:12.849-07:00WOD 112113<b>BUY IN</b><br />
8 Wall To Wall Runs<br />
5 Pushups<br />
6 High Knees<br />
5 Pushups<br />
4 Burpee Sprints<br />
5 Pushups<br />
<br />
<b>STRENGTH</b><br />
Floor Press<br />
5-5-5-5-5<br />
(as heavy as you can each set. first working set will probably be about 80% of PR)<br />
<br />
<b>METCON</b><br />
21-15-9 reps, for time of: <br />
Medicine Ball Clean, 20 lbs<br />
Handstand Push-up<br />
<div>
<br /></div>
<div>
<b>MOBILITY</b></div>
<div>
LAX Ball Pec Smash</div>
Unknownnoreply@blogger.com0